Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups
2 rope climbs to 15 feet
Post rounds and reps to comments.
Stimulus and Strategy:
Today’s workout is a sneaky couplet. Expect the GHD sit-ups to make the rope climbs a bit more difficult than they might normally be. If you have limited experience with the GHD, reduce the range of motion and reduce reps. If you do not have a GHD, check below for alternatives. For the rope climbs, only go up if you are confident you can complete the rep safely. Have fun with this workout and remember to be intentional with your foot hook in anticipation of accumulated fatigue.
Scaling:
Reduce the reps of the GHD sit-ups and rope climbs.
To reduce the demand of the GHD sit-ups, reduce the range of motion to parallel or a quarter. For the rope climbs, reduce the height of the climb.
In case of an injury or limitation, perform V-ups or AbMat sit-ups in place of the GHD sit-ups. For the rope climbs, consider pull-to-stands or strict pull-ups.
Intermediate option:
Complete as many rounds and reps as possible in 10 minutes of:
20 GHD sit-ups to parallel
2 rope climbs to 12 feet
Beginner option:
Complete as many rounds and reps as possible in 10 minutes of:
20 AbMat sit-ups
4 pull-to-stands
Stop if you complete 4 rounds before time is up.
Coaching cues:
To reduce the number of pulls it takes to get to the top on each rope climb, focus on leaning back and bringing your knees to your elbows before you secure your foot hook and stand up.
Resources:
The GHD Sit-Up
The Rope Climb (Wrapping)
The Rope Climb (Basket)
The AbMat Sit-Up
Pull-to-Stand
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